JR Dryland System - Stroke Strong (Weeks 5–8)

Add control. Build coordination. Strengthen the stroke.

Stroke Strong is the second phase of the JR Dryland System. This phase builds on the foundation developed in Swim Strong by introducing more complex, stroke-focused movement patterns.

The goal of Stroke Strong is to improve coordination, unilateral strength, and control, helping swimmers move with efficiency and stability as intensity increases.

What you’ll get: 

• A 4-week dryland training program focused on coordination and control

• Structured weekly workouts designed to support stroke-specific movement

• Video demonstrations with clear coaching cues from JR

• Improved unilateral strength, balance, and stability

• Better control and efficiency that transfers to the pool

This program is for individual use only. For best results, Stroke Strong is designed to follow Swim Strong and works best when completed as part of the full JR Dryland System. Results depend on consistent participation, proper execution, and adherence to the program structure. Always consult a medical professional before beginning any new training program.